Living with diabetes can be a daily grind. You're constantly monitoring your diet, exercise and blood sugar readings. But hang in there. Diabetes doesn’t have to feel like it rules your life. We have 13 expert tips to help you fight burnout...

“Diabetes is like the full-time job you didn’t want and can’t quit,” says Guzman, director of clinical and educational services at the Behavioral Diabetes Institute in San Diego.

“It’s a lot of work. And the best payoff is that nothing bad happens,” she says. “That’s not terribly rewarding.”

Still, it’s important not to give in to feelings of futility. Stopping self-care – testing your blood sugar, exercising or taking medications – can bring on dangerous complications, such as eye, nerve, kidney and heart problems.

Women diabetics may be especially prone to burnout. As the family caregiver, “they have a harder time prioritizing their own needs,” Guzman explains.

With diabetes, it’s important to put yourself first. Use these expert tips to keep burnout at bay:

2. Give in to frustration.
Taking medications, exercising, watching your weight and eating well goes with the diabetes territory.

So it’s perfectly natural to have a self-pity party once in awhile.

“Stew for a few minutes” with a spouse, close friend or diabetes educator, advises Butler. Then vent to “release all that pent-up emotion.”

3. Get perspective.
When blood sugar numbers fluctuate or you’ve gained weight, it’s easy to get discouraged and think you’ve blown it for good, says Guzman.

“People tend to notice what they’re doing wrong or the changes they still need to make,” she says.

Let go of what’s wrong and focus on what has gone right. Not sure how? Keep reading.

4. Celebrate your wins.
Write down 10 things you’re doing right every day. This will keep you going on difficult days. It’ll also boost your spirits.

“It’s important to notice all the little wins,” Guzman says. That includes remembering to check your blood sugar or snacking on celery with peanut butter, not chips.

5. Cut calories, not pleasure.
Eat one serving, not two.

“The biggest error is taking in too many calories, period,” says Allan Laurence Kennedy, M.D., chairman of Endocrinology at the Cleveland Clinic in Ohio. One serving of rice means half a cup; a serving of fish three ounces, about the size of a woman’s palm.

And eat more whole-grain rice, pasta and bread, and lean proteins like fish and chicken.

Everyone – with diabetes or not – should eat plenty of vegetables, fruits, lean meats, and skip the high-fat fast foods and sweets, Dr. Kennedy says.

6. Pick two priorities a day.When you’re especially stressed, pick one or two self-care goals – like taking your insulin and exercising – and skip the rest for a couple of days, says Butler.

“Go easy on yourself,” she advises. “You’re doing the best you can.”

7. Take a diabetes vacation.Every diabetic needs a break from managing the disease.

“A diabetes vacation gives people a safe way to cheat,” Guzman says.

So go ahead and take one, as long as you get your doctor’s OK.

That doesn’t mean going off your meds, Guzman warns.

A successful break involves four steps: Planning, limiting its length, keeping it safe and making it restorative.

You might, for example, reward yourself with a hot fudge sundae after a successful week of self-care – only after you calculate how much insulin you’ll need beforehand, how many carbs to eat that day and how long a walk to take afterward.

Then enjoy every spoonful.

8. Consult a diabetes educator.
“Seeking help if you’re stuck is a sign of strength,” Guzman says. But only about half of people with diabetes see a diabetes specialist, adds Butler.

If you’re struggling with blood sugar readings, depression or losing weight, ask your doctor to refer you to a specialist in those areas.

Diabetes education can be very motivating, says Dr. Kennedy.

“It helps diabetics understand what is at stake” – such as heart health, eyesight, kidney function – “and why we want them to take care of themselves.” Dr. Kennedy says.

Find a diabetes educator or diabetes support group through your doctor, local hospital or the American Diabetes Association.

9. Find a diabetes buddy.
Diabetics often feel as they’re working hard but seeing little result. That’s where a champion can help.

“You need someone to tell you that you’re doing a good job, especially when all you hear is that you should be doing better,” Guzman says.

“It’s particularly important to hear that from someone else with diabetes, who knows what you’re going through,” she adds.

How Much Do You Know About Diabetes?
In the United States alone, 23.6 million people have diabetes. And 5.6 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences. Are you confused about diabetes? Test your knowledge with our diabetes quiz.

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